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Make Your Move
If it hasn ’ t already , it will ! Life , and life with Parkinson ’ s , can throw curveballs that make exercise feel like the last thing you can or want to do . But with planning , creativity and determination , you can work around what life throws your way to put your best effort into exercise and get the most benefit out of it .
Make sure to keep in regular conversation with your doctor — not just about exercise but , more importantly , about your PD and any symptoms that make exercise tougher . Don ’ t assume everything is Parkinson ’ s ( maybe that nagging pain is a new injury , for example ) or that nothing can be done . Together , you and your doctor can figure out medication adjustments and non-medication strategies to keep you moving as much as possible .
Make the Most of Exercise
Whether you ’ re an exercise newbie or veteran , consider these tips for putting your best foot forward with every workout .
+ Timing is everything . Work out when you have the most energy and your medication works best . For many , levodopa kicks in after about 30 to 60 minutes , but this varies . Any time of day is okay for working out , but limit high-intensity exercise after 7 p . m ., as this can interfere with sleep . If you want to move before bed , try something lighter and more relaxing , like stretching or yoga .
+ Start fresh each day . We all have good days and notso-good days , especially with Parkinson ’ s . Be as active as you can but give yourself a break when needed . Not every day will include a workout , even if you plan one . Sometimes the best workout is the one you don ’ t do . Recommit to exercise each day and celebrate small wins — starting a workout , making it halfway through or walking your first full mile without stopping .
+ Prescription for progress . If symptoms increase during exercise , or it feels like you “ go through ” medication more quickly , ask your doctor if medication changes might help . Some people benefit from taking a higher dose just prior to working out or having as-needed medication on hand during activity .
+ Wet your whistle . Drink at least six to eight large glasses of water a day . And drink more during and after exercise . Carry a water bottle ( in your hand , waist belt or shoulder strap ) or work out near public drinking fountains . If you sweat a lot or have low blood pressure , ask your doctor whether salt supplements or electrolyte drinks would help , too .
+ Test and learn . Experiment with various exercises and ways of exercising . Try working out alone , with a friend or in a group . Take a class for older adults or people living with PD . Join a walk / run , cycling or other event for the Parkinson ’ s community . ( See page 64 .) See if you prefer classes in-person or online , live or on-demand . Consider participating in research on exercise , too . ( Check for ongoing studies at foxtrialfinder . org .)
+ Take it easy . Follow the mantra , “ Start low and go slow .” If you haven ’ t been active , begin with short sessions a few days per week and gradually increase . ( A general rule is to increase time or distance no more than 10 percent per week .) And ease in and out of each workout with a five- to 15-minute warm-up and cool down . This gives your body and mind time